Intermittent fasting shows promising results, but only if you are consistent.

Intermittent Fasting, In a Nutshell!

Intermittent fasting restricts eating for a specific period every day. Many people choose intermittent fasting for weight loss.

Intermittent Fasting, In A Nutshell!

Overview

Intermittent fasting is mainly about restricting one&rsquo;s calories intake. Most people consume calorie-counted meals within a specific eating window. This eating window varies depending upon the type of intermittent fasting you do.&nbsp;

Some of the common approaches to intermittent fasting are: 
&nbsp;

<h5>Alternate-Day Fasting</h5>

As the name says, this type of fasting involves eating a normal diet one day and either fasting or eating a low-calorie meal (less than 500) the next day. 
&nbsp;

<ul>
	<li>
	<h5>16:8</h5>
	</li>
</ul>

This is one of the more popular kinds of intermittent fasting. The ratio of 16:8 indicates the time of fasting as compared to eating. People who follow 16:8 diet for weight loss have to fast for 16 hours and eat for 8 hours.

<ul>
	<li>
	<h5>5:2</h5>
	</li>
</ul>

This ratio indicates the number of days. You can eat normally for 5 days and eat restrict your calories on the remaining two days. 
&nbsp;

<h5>Time-Restricted Fasting</h5>

Here, you can eat whatever you want in the eight-hour window. For instance, you can skip breakfast and eat your dinner around 8 pm.

The good thing about intermittent fasting is that it is mainly focused on time restrictions and eating windows. It is recommended that individuals opt for<a href="https://merisehat.pk/article/Health"> healthy food choices</a> for the time they are allowed to eat, though. On the other hand, traditional diets are more focused on the type of food intake, which a lot of people find difficult to follow.&nbsp; 
&nbsp;

Understanding of Intermittent Fasting

<ul>
	<li>It improves cellular repair as levels of insulin drop and that of HGH (Human Growth Hormone increases).</li>
	<li>It&rsquo;s an effective way of losing weight and visceral fat.</li>
	<li>It reduces inflammation and prevents the development of various diseases.</li>
	<li>Studies have shown that intermittent fasting reduces the risk of factors related to heart diseases, such as cholesterol levels and blood pressure</li>
	<li>It might improve brain health by promoting the growth of new neurons. 
	&nbsp;</li>
</ul>

Studies have shown intermittent fasting could lead to weight loss through various mechanisms:

<ul>
	<li>Firstly, eating in a specific timeframe naturally reduces your calorie intake, which leads to weight loss.&nbsp;</li>
	<li>It might trigger an increased level of norepinephrine, which is a neurotransmitter that boosts your metabolism and promotes calorie burning gradually throughout the day.</li>
	<li>Moreover, the level of insulin, a hormone responsible for blood sugar management, is reduced. Lower sugar levels speed up the fat-burning process and promote weight loss.</li>
	<li>In contrast to calorie restriction, this kind of fasting helps in retaining muscle mass in the longer run.</li>
	<li>Intermittent fasting reduces body fat by up to 16 percent in three-12 weeks and body weight by 8 percent. 
	&nbsp;</li>
</ul>

Pairing up with a ketogenic diet speeds up the process of weight loss. The Keto diet is a high-fat diet but low in carbs. This starts the process of ketosis.&nbsp;

Ketosis is a state where your body burns fat to gain energy, instead of carbs. This is because your body is deprived of glucose, which is the main energy source.

A Combination of a Keto diet and intermittent fasting could help your body to enter the state of ketosis faster for better results. 
&nbsp;

Bottom Line

Intermittent fasting has several proven benefits, but most importantly, it lowers the risk factors associated with various heart diseases.&nbsp;

However, for some people, intermittent fasting might have adverse effects so it is recommended to always consult a nutritionist and your doctor before you start your journey.&nbsp;

Weight loss is a tedious journey, which requires a lot of discipline and patience. It is important to prepare yourself mentally before you start your journey.

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